Found this in one of Eric Cressey's article. It outlines the primary joints of the body and what that part of the body needs in terms of training, either mobility or stability. I agree with him and believe that all strength coaches and trainers need to memorize this list.
Ankle/Mobility
Knee/Stability
Hip/Mobility
Lumbar Spine/Stability
Thoracic Spine/Mobility
Scapula/Stability
Glenohumeral (Shoulder)/Mobility/Stability
Most of you who have been at this long enough will see similar patterns with clients. Although these are generalizations, they more often than not are true.
Monday Training
A-1 Double Clean + Squat + Press
2x20kg 5 x 5 (these felt great - awesome cardiovascular effect)
B-1 KB Snatches
24kg 5 x 10/10 (1 min rest)
C-1 Pull Ups
16kg 3 x 5 reps
Saturday Sprinting Sessions
10 min warm up
2 x 60 meters on track with spikes
2 x 100 meters on track with spikes
Felt great!
5 comments:
I love that list and wholeheartedly agree.
ps I would add mobility as well to the scapula though.jsut as important to me as stability.
Rif,
yes, scapula needs mobility, very true! The Thoracic Spine needs more mobility in my oppinion than the scapula, which of course will help the scapula move more efficiently.
I'm another one: too many scapulae have too much stability--that's why so many people can't get their lats working and have LB problems. So I vote for scapular MOBILITY over stability.
Amen on the T-Spine. Increase its mobility and you'll increase lumbar stability.
Yes Geoff, I am testament to that about T-spine mobility. I have segmenmtal instability in lower portions of my lumbar spine, too loose. And increading my t-spine mobility has taken alot of the stress off my low back.
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